1 Vitamins and Minerals Health Education

2 The Nature of Vitamins Vitamins are organic (carbon) compounds needed for normal function, growth and maintenance. Vitamins are cofactors, they don’t do anything by themselves. They are not a source of calories.

3 The Nature of Vitamins Prevents disease – unlike “supplements” which may promote “some thing” or have general metabolic effect ( ex. Omega 3s, fibers) Natural = Synthetic (except Vitamin E)

4 The Nature of Vitamins Nutritional Value lost by: – Light – Heat – Bacteria – Enzymes Effect of packaging on nutrient loss in milk.

Vitamin Requirements Daily Values (DV): standard nutrient intake values developed by FDA – Includes DRIs (Daily Recommended Intakes for Individuals) and (DRVs) Daily Recommended Values (Proteins, etc.) – Disease prevention – Best met through a consumption of a wide variety of foods

6 Vitamin Requirements Dietary Reference Intakes (DRI): recommendation for individuals (more accurate, but would be impossible to label) – Age – Gender – Pregnancy – Lactation

7 Fat Soluble Vitamins A – orange, carotenoids, vision D – we make it with sunlight, deficiency causes rickets, in milk, regulates Ca:P ratios E – tocopherols, antioxidants, role in preventing stroke, cancer, heart disease K – contributes to blood clotting factor

8 Vitamin A Carrotinoids Used in food industry as a colorant (orange) (label friendly) Antioxidant (label friendly) Stored in liver Important for sight – Deficiency causes ~500,000 cases of “night blindness” worldwide Genetically engineered rice with high Vitamin A can prevent night blindness Carrotenosis

9 Vitamin D Also known as calciferol due to its role in calcium absorption Main role is to maintain calcium and potassium levels It is the only fat soluble vitamin that we can make- in the presence of sunlight Can be made from cholesterol

10 Vitamin D Can be stored in fat tissues (as can all fat soluble vitamins) Elderly and shut ins are at risk- not enough sunlight We get vitamin D form fortified milk and cereal Toxicity is very dangerous – Occurs only from excess supplementation – Can lead to calcium deposits in kidneys, heart and blood vessels

11 Vitamin D Rickets can be caused by lack of sunlight, but also from insufficient calcium. Vitamin D linked to calcium absorption. (Rickets reported in NYC.)

12 Vitamin E A family of eight naturally occurring compounds Used as an anti-oxidant in foods Since aging is considered an “oxidation” reaction, many “anti-oxidants” are used as dietary supplements Deficiencies are not well understood Role is stroke, cancer, heart, and immune response Americans spend $300 million per year on vitamin E supplements

13 Vitamin K Contributes to synthesis of seven blood clotting factors Can be reactivated to continue biological action Works as a cofactor for an enzyme that makes two bone proteins

14 Water Soluble Vitamins Relatively cheap to add to food Only Vitamin C is used for its functionality

15 Water Soluble Vitamins B 1, thiamine B 2, riboflavin B 6, pyridoxamine B 12 Biotin Panothenic acid Niacin Folacin Vitamin C

Water Soluble Vitamins Vitamin B 1 – Thiamine – Involved in carbohydrate metabolism – Helps body metabolize glucose, affects central nervous system – Deficiency causes Beri beri (Singlese, “I can’t, I can’t”) B 2 - riboflavin – Energy metabolism

17 Water Soluble Vitamins B 6 - Pyridoxamine – Neurotransmitter, co-enzyme in over 100 reactions B 12 – – Development of red blood cells – Lack of it makes one anemic – Hard for vegans to get

18 Water Soluble Vitamins Choline – A major component of cell membranes – Folacin = Folate = Folic acid – Deficiency causes neural tube defects – in utero – Took Rutgers Professor 20 years to for FDA approval as enrichment Why?

19 Vitamin C Ascorbic acid Very inexpensive to add to food, marketing tool. Antioxidant Deficiency leads to bleeding gums, hemorrhages High in citrus fruits, limes, (Limeys)

20 Vitamin C - Scurvy

21 Niacin (B3) Energy metabolism Disease – pellagra – The Four D’s – Dermatitis – Diarrhea – Dementia – Death

22 Minerals Percent of Body weight – Calcium2% – Phosphorus1% – Potassium0.3% – Sulfur0.2% – Sodium0.1% – Chloride0.1% – Magnesium0.05% – Iron 0.04%

23 Minerals Calcium – 99% is structural – ~25% absorption – Vitamin D aids absorption – 75% is obtained from dairy products – Many products are fortified with it – Built in youth, lost in maturity Very hard for vegans to get enough calcium

24 Calcium Osteoporosis 1.5 million fractures each year National Osteoporosis Foundation

25 Calcium

Risk Factors Your gender, Age, Race, Eating disorders Low calcium intake Excess soda consumption (Ca:P ratio) The link between osteoporosis and caffeinated sodas isn't clear, but caffeine may interfere with calcium absorption & may increase mineral loss. Phosphoric acid in soda may contribute to bone loss. Bone density can be improved at any time.

27 Minerals Phosphorus – Easily absorbed by the body – Enhanced by Vitamin D – Deficiency are rare – Soda, phosphoric acid Potassium – A primary electrolyte in blood – Associated with lower blood pressure – Athletes

28 Minerals Sodium and Chloride – Added during processing – Enhances flavor – We consume 2X of what we need – Excess Sodium can lead to hypertension High blood pressure

29 Salt – Uses in Food Enhances other flavors, cuts cost Salty taste, per se Increases consumer acceptance Raises boiling point of liquids (pasta) Masks bitter tastes Food safety Water binding

Minerals Iron – Most common and easily preventable deficiency – Needed for oxygen absorption, immune function, developmental performance – Low iron causes anemia, especially in menstruating women – Toxicity 6 – 12 vitamins with 100% iron content will kill a small child